How Fast Can Someone Realistically and Naturally Build Muscle?

Building additional muscle mass is a relatively complex process that hinges on a number of variables. Many individuals will often combine a standard, high-calorie eating plan with high-intensity exercise in order to put on lean mass.

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Are You Investing In Your Physical Fitness?

Many people put aside the necessary funds for retirement but they neglect to invest in their health, and fitness for physical independence as they get older. Ask yourself this question, how much can you enjoy your retirement years if you have plenty of money, but your physical health is lacking?

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Weightlifting And Exercise: No Brain, No Gain

Weightlifting, bodybuilding and powerlifting have all come along long way since they were first popularized in the 1970's. The gyms were hardcore – almost exclusively barbells, dumbbells and benches. Workouts were 3 – 4 hours long, and everyone was trying different techniques, different exercises, different tempos and varying rep ranges. And in the offseason, most were on a 'See Food' diet – if they saw food they ate it!

“No Pain, No Gain” was their battle cry, and they were no strangers to pain. The pain of overworked and over-stretched muscles was joined by pain from failed exercise variations, nutritional mistakes, lack of sleep, lack of sufficient rest & recovery – but they learned to work through it if they were motivated enough. Every gym goer from back in the day has comical horror stories about the aches and pains they worked through and the toll those days took on their health. And, now in their 60's, 70's and 80's, many lament what those workouts did to their knees, hips, backs, shoulders and spines. But they'll also tell you that given the chance to do it all again, they sure would.

But while No Pain, No Gain was an apt slogan for the 1970's, today's reality is “No Brain, No Gain”. So much research has been done in the past 40 years on every aspect of weightlifting and exercise, and anecdotal empirical evidence now exists from those who stayed with it through the various evolutions of the sport. Huge strides have been made in the fields of biology and kinesiology, nutrition (and especially sports nutrition), progressive resistance, hypertrophy and even exercise equipment itself.

Walk into the commercial gym today and, once you get past the recumbent bikes, stair machines, treadmills, ellipticals and other cardio devices, you'll probably see twice as much gym floorspace dedicated to exercise machines as to the venerated old free weights. And while macho gym rats will forever mock the machines, it's possible to put together an entire full-body workout for new members using just those machines, to provide the initial results they're after in a safer, controlled and graduated environment.

We now know that gains in the gym can be tapered to your goals – greater strength for powerlifters, bigger muscles for bodybuilders, enhanced cardiovascular capabilities for runners and endurance athletes and programs to aid in fat loss or lean weight gain, as you prefer. Still nothing that will do the workouts for you, but an amazing array of aids to ensure you're on the right path for YOU.

Pro athletes, weekend warriors and regular gym goers have also learned a lot more about nutrition and healthy eating. The traditional dinner of meat, corn and potatoes is now likely to be replaced by chicken or fish paired with sweet potatoes and broccoli or Brussels sprouts. Breakfast might be oatmeal and egg whites instead of sugary cereal straight from the box. And while their nutrition may be based on meal plans, paleo, IIFYM (If It Fits Your Macros) or vegan choices, they all share one main goal – to make sure your protein, carbohydrates and healthy fats ratio is in balance with your goals and that your total caloric intake level fits your plan to lose fat or gain muscle.

Yes, today's workouts have changed, most definitely for the better. Knowledge of progressive resistance and workout periodization have let us remove most of the unnecessary pain from being regularly active in the gym, and the advances in kinesiology have taught us better ways to move the iron to avoid the repetitive stress injuries and better protect the soft tissue and joints that keep our bodies functioning properly. Far from ending up musclebound, most weightlifters today have a better range of pain-free motion in their joints than the general public will ever have.

And for advanced intermediate lifters and experienced old pros there are advances too – but if you're probably new to the art of weightlifting, leave the bands, chains, over-reaching and supercompensation for a few more years down the road. Do not compare yourself to those who have been doing this for years. There's a reason it took them years to get there. Instead, take 'before' photos when you're ready to start, and compare them to new pictures every 3 – 6 months. The truest tests are how your clothes fit, how you feel when you wake up each day, how much energy you have and how deeply you sleep each night.

The best news? Most of the new knowledge you need to get to your goals is in your local library and even in your home, thanks to the Internet. These days it's easy to be able to walk into a gym for the first time already knowing enough to get started – safely. If you can afford a good personal trainer and have access to one, that can get you started even better – but be careful. Do not just blindly hire the largest lifter in the gym, or you may end up with someone who drug use masks poor knowledge, experience or technique. Ask around at your gym and see who others there recommend.

And above all, never stop learning. New weightlifting research surfaces daily and while there's too much to stay on top of it all, pick a few experts and follow them on their blogs and in social media – you'll learn a lot more that way than buying a lot of magazines filled with articles tailor to selling you supplements. A strong, healthy lifestyle is a marathon, not a sprint – and carry the “No Brain, No Gain” motto with you proudly!

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3 Fat Loss Reasons In Muscle Building For Fat Guys

It's awesome to sport a lean and buff body, but if you're overweight, you have to look for tips about muscle building for fat guys. Most guys do not mind packing an extra 5 to 10 pounds of muscle in their physiques, but if you're fat, you have to stick to a program first for losing fat and then building muscles. Basically, it's about working out and eating to lose fat without losing the muscles. Did you know that on the average, a lot of guys miscalculate their body fat to be 5% less than their real measure? Reevaluate your goals before you get into a building building program. Do not easily jump into lifting heavy weights and gulping protein shakes before you're sure of what your building program is about. Why focus on losing fat first before you proceed into winning muscles? Here are 3 compelling reasons:

  • It's detrimental if you gain more fat. Normally, if you want to gain muscles, you're gaining fat at the same time. You can watch every calorie you eat, but the problem remains. How does your body gain muscle? You have to condition your body to be in the anabolic state. You can do this by eating more carbs, proteins and calories. In your muscle building program, expect to gain fat if you're starting to gain more muscles. Bodybuilders and fitness models are aware of this fact. For example, if you're standing 5'10 “tall and weigh 185 pounds and harboring 15% body fat and you gain 12 pounds, that weight gain would combine 6 pounds of muscle and 6 pounds of fat. In this case, your fat level would be 18% which is detrimental, considering that you're close to getting a 20% body fat measure. lose 20 pounds of fat, but you have to see it that you're not losing muscles. Get down to 10% body fat so you can finally achieve a lean beach body. Focus on losing fat first if your body fat reaches 15% .
  • A lean body makes you look bigger. If you're on the fatty side, your body fat tend to hide your muscle mass and your ripped muscular shape. Ripped shoulder muscles, for example, tend to be round and teardroped shape. It does the job for your pushing and pulling movements. What happens if fat is covering your shoulders? It will appear flat and less round. More rounded shoulders mean that they are leaner and their shape will look more striking. The more visibly lean and muscular your shoulders are, the bigger they will look. That's why in muscle building, you have to lose the fat so that your muscles will come out and look more defined.
  • You'll be clear about your muscle building gains. Measure your body. Which parts need improvement? Let's say that your body is solidly in concordance with your height, but you have a rather flat chest. It's pretty obvious that you'll want to bulk up your chest and back. When you lose fat first, it'll be clear to you what parts of your body you want to work on (to gain muscles). It may just be a few pounds max, especially if you've lost your body fat already.

These are 3 ideas to note about muscle building for fat guys, why they have to lose fat first before gaining muscles.

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Muscle Building Meal Plans on a Budget – The Basics

There are several go-to bodybuilding macronutrient rich foods that should be incorporated into any muscle building meal plans. These foods are high in either proteins, good fats or carbs and can be easily used in meal recipes or snacks on the go.

High in slow burning carbohydrates and easily purchased in bulk, Oatmeal is a staple in any muscle building meal plan. Although primarily thought of for breakfast, oatmeal is an excellent food to be incorporated into protein shakes for increased caloric intake, low sugar high protein oatmeal cookies and home made snack bars.

Estimated price: Quaker Oats, 42Oz oatmeal is priced between $ 5 – $ 6 US dollars at stores like Walmart or Target.

Peanut Butter
Calorically mild and easy to use, Peanut Butter is a fundamental building block for most bodybuilding diets. When creating a muscle building meal plan on a budget or even for convenience, peanut butter is one of the foods with the most value. Peanut Butter is extremely high in essential fatty acids and proteins. These fats and proteins are extremely important for the body to build muscle and staying in a state of anabolism. Peanut butter can be added to protein shakes (along with oatmeal), used for a sandwich (yes peanut butter and jelly) and even eat directly from the tub for a quick snack. In addition to being weak in good macronutrients, peanut butter is extremely satiating preventing the body to feel less hungry over the course of the day.

Estimated price: Peanut butter brands such as Jif and Peter Pan, 40Oz tubs are priced between $ 5 – $ 6 US dollars at stores like Walmart or Target.

Canned Tuna
Canned tuna is another staple of the diet for the muscle building community. Not only is the canned meat practical, it is also affordable. Most canned tunas are extremely high in protein. One may may have 30g – 50g of protein (depending on the brand and size of can). In addition, although the taste of tuna on own own is not the most appealing, the meat is easy manipulated to make tuna salad sandwiches, tuna steak and quick tuna burgers.

Estimated price: Canned tuna, 12Oz cans are priced between $ 2 – $ 4 US dollars at stores like Walmart or Target.

Eggs (Both Whole and Egg Whites)
Any one who has been creating a bodybuilding meal plan understands the importance of protein. Eggs have been used by fitness enthusiasts as a quick protein fix for years. Although most consider the yolk of the egg to be a negative aspect of the whole egg, the simple fact is that the whole egg has essential fats and good cholesterol needed by the body to function properly. It is because of this that many, if not most, fitness and bodybuilding dietitians believe some whole eggs along with egg whites, are recommended. In addition, one of the benefits of eggs is the ability to precook large batches and to take them with you as a quick go-to snack. Eggs are extremely cost effective and can be cooked Fried, Scrambled, Boiled and even used to create no-flower protein pancakes.

Estimated price: when building a meal plan on a budget, eggs can and should be purchased in bulk. Packs of whole eggs in Costco range $ 6 – 7 dollars for 7.5 dozen eggs.

Beginning a bodybuilding or fitness routine is challenging enough. The sacrifice of food cravings and cheap quick meals makes staying to a meal plan difficult. In addition, the budgetary constraints in having to purchase and eat high quality foods makes staying on course that much more difficult. However, the previously mentioned foods allow muscle building on a budget much easier and far more cost effective. Each food listed can be prepared in multiple ways and deliveries the essential macronutrients needed for any fitness and bodybuilding meal plans.

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3 Essential Factors In Muscle Building For Beginners

Muscle building for beginners is an ideal regimen if you're a skinny guy who wants to gain weight and muscle mass. Or if you're a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you'll gain muscle and get bigger and stronger:

  • You should lift things that are heavy
  • Stick to a diet that promotes your muscle-building goals
  • Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights. Do some body weight exercises. It'll bring big results for your weight loss goals and in maintaining your muscles. If you're serious about weight training, look for a gym with more complete equipments such as a bench, a squat rack, barbells and enough space where you can do chin ups, pull-ups and dips. You'll want to gain functional muscle strength and size, and in this case you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Do not waste any more time in doing isolated muscle workouts using weight machines. You need to work not only specific muscles, but more importantly, your stabilizer muscles. Do barbell squats instead. It's a compound exercise that works every muscle in your physique. Exercise using dumbbells and barbells and avoid using machines.

What about your diet? It depends on your current built. If you're skinny, your diet will combine 90% of the muscle building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you're not gaining weight despite lifting average weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of whatever food. It's a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find delish, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. You'll gain sufficient amounts of weight via this eating technique. Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef and eggs. Eating lots of healthy food is kinder to your insides, and it's better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

Rest in muscle building is as expedient as eating and working out. Skinny guys who want to build muscle should avoid doing cardio. Cardio is the antithesis of building muscles because it conditions your body to build slow and small muscles. You can, for example spend 3 days a week in the gym, but know that your muscles get built when you're at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can. Consider these 3 important factors in muscle building for beginners.

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Easy Tips For Muscle Building For Women

Muscle building for women needs more focus than men. Why? Because women have more difficulty building muscles than men. If you're a woman and you want to build muscles, you have to pay more attention to your diet and workout for building muscles. Unlike men, women go through changes in their body during pregnancy and menopause. But with proper planning and preparation, muscle building for women can be successful. Here are some tips for women about building muscles:

Arrange a workout program that accords with your lifestyle. You do not have to go to the gym to build muscles, especially if you have to or want to workout at home. You can use a spare room or space in your house as a home gym. Exercising in the pool is a workable option as well.

Your strength training exercises should be diverse. You need to work your body as a whole in order to build muscles, that's why you have to do different kinds of exercises during you workout schedules in a week. Always note that you have to give your muscles a minimum of 48 hours of rest after you've worked them out. It's during this period that your muscles are able to develop strength. While you're not lifting on your rest days, your muscles grow stronger.

Exercise in the pool. Swimming is a great cardio exercise. It also makes your upper body stronger. Water exercises that are ideal with strength training are core workouts and ball training. You can even walk or run in the pool, and these are good examples of basic resistance training exercises. These exercises strengthen parts of your body that you tend to neglect when strength training.

Exercise for 3 to 5 times weekly. You can work out in a gym or set-up an exercise area in an available space or room in your house. You'll need to use traditional weight tools such as barbells or dumbbells. These are workout equipments that'll help you build muscles. For starters, you can workout in your home gym. Many people are coaxed into shifting into a total muscle building regimen from there.

Use heavy weights when you're training in the gym. Do not fret so much about looking bulky when you're lifting heavy weights. It's actually an easier way to build muscles. Consider these different approaches when you're weight lifting:

  • Use a weight that you'll be able to handle at 5 to 6 repetitions for every set. The weight you'll be choosing depends on your strength as a beginner.
  • Stick to doing 3 main weight training workouts that you can perform regularly. These workouts should include dead lifts, bench presses and squats.
  • Do 5 to 6 repetitions of 3 sets and rest for 2 to 3 minutes after doing each set. Two to 3 minutes of rest will enable you to recuperate if you're doing your exercises properly.

Do not spend long hours working out in the gym. Your workout time at the gym should be set to a minimum. You do not need to stay there for 2 hours doing long one repetition after the other. Although it increases your endurance, remember that muscle building for women requires short but hard exercises.

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Do Fat Burning Workouts That Last Less Than 20 Mins

To gain shapely, and well-toned body demands attention. One needs to pay attention to the needs of the body, what it wants and what needs to be done to get it in great shape. People often look at reducing fat off their bodies by spending countless hours in the gym trying any workout that promises a great looking fit body.

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Supplements For Building Muscle To Complement Your Diet And Training

Supplements for building muscle are the best buddies for your muscle building diet and workout routine. This is what you bought to know if you want to pack muscles and lose fat. What supplements for building muscle should you look for? It could be confusing considering that there is a large array of these products. You could get lost about your choices. How's a guy going to go about shopping for supplements for building muscle?

First thing you bought to know about buying the best muscle building supplement is to look for products that are backed by research. These will guide you in your endeavor of sculpting your body into the perfect physique. Look for these components in the label of the muscle building supplements you're browsing through:

  • Branched Chain Amino Acids or BCAA's. This is an effective nutrition if you're struggling to lose fat. When working out to lose fat, do your muscles get sore and do you experience fatigue? You should take supplements containing BCAA's before and after working out. It will reduce the soreness after effects of your exercises. Your fatigue will be reduced and burn more fat when your glycogen stores have been depleted.
  • Creatine. This nutrient in your muscle building supplement helps build your strength and lean muscles. Creatine boosts the insulin hormone that induces anabolic effects in your body when you do resistance-training. Be careful about taking too much creatine, but because it could produce undesirable side effects. Merely take 3 grams of creatine for safe and effective results.
  • Protein Powders and Bars. These supplements are taken if you can not prepare meals before and after your workouts. Protein from bars and powders are essential pre and post workout supplements. Bars and powder protein supplements are after, all handy, especially if you need to just eat and run. They're easy to munch instead of eating oily fast food. Nutrition bars have been formulated to contain high-quality protein and essential carbohydrates and fats. And if you have enough time, you can also mix a glass of protein shake.
  • Conjugated Linoleic Acid. This nutrient is otherwise known as “good fats”. It contains omega-3 fatty acids. CLA helps in fat loss and maintaining your muscle tissues. It helps in weight loss as well, that's why you need to supplement your diet and workout with omega 3 fatty acids.
  • Glutamine. Do you feel sick and extremely tired after working out? Take glutamine. It reduces your risk for infection and alleviates inflammation. This nutrient also regulates glycogen production which in turn stimulate muscle growth. It boosts your training performance.
  • Multivitamins. Working out takes so much of your energy. When you feel that you exercises take a lot from you, it also means that you've lost a substantial amount of vitamins from your bodily reserve. Many people who train are actually deficient in vitamins, especially since they are trying to lose weight. You need to take multivitamins to replenish the vitamins you've lost in your diet and workout regime. You can take multivitamins at the start of the day, and be sure to stick to the recommended dosage.

These are the essential supplements for building muscle that should complement your muscle building diet and training.

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10 Simple Steps to Get Six Pack Abs and to Keep It

Six pack abs have been a constant craze among men and women for a long time now. People are under the impression that to have an impressive physique; you need to live your life in the gym.

Living this hectic lifestyle of today, it is almost next to impossible to take time out to concentrate on those abs. However, there are simple methods that can help you get flat abs and get rid of that belly fat. In fact, listed below are some straightforward and simple ideas that would help you get a six-pack stomach that you want.

1. Avoid having lunch, dinners and breakfast while watching the TV. Studies show that our mind and body will focus on the film and television show, unmindful of the quantity of food take at that time. Chances of overeating while watching your favorite drama and thriller are more.

2. Breakfast is the principal meal of the day. As we wake up, the metabolism of our body accelerates and fat starts to burn. It is important to take proper nutritious food to deal with the daily activities. People also tend to overeat the next meal once they have skipped breakfast in an attempt to fill the energy void felt.

3. Regular eating habits keep the stomach working in perfect condition. Irregular meals allow the stomach to release digestive juices at wrong times so increasing hunger pangs.

4. Water is essential for any person doing a workout as they tend to sweat more and need hydration. The more water you drink, the better. It is not necessary to follow the time of intake of only eight glasses of water. You could take in more as required. A well-hydrated body has a regular fat burning and body metabolic process.

5. Milk is a great source of calcium, protein, and fat. Skim milk is best to reduce fat intake. There are better options to milk as well like protein shakes and fruit juices. Do some research and select the right drink after or before your workout, choose the healthier alternative rather than the one that you just like.

6. Dieting without coupled with a healthy exercise period is imperfect. Whether weekly, daily or bi-weekly, including workout exercises in your life, will keep your abs flat and toned.

7. Cardiovascular exercises are necessary to tone and maintain six-pack abs. This workout is a favorite of sportsmen all over the world as it raises stamina and improvements heart condition as well as an excellent way to lose fat. The time devoted to cardio workouts can vary starting from five minutes to 45 minutes per day. It is proven a fact that weight training combined with cardio workouts helps obtain a toned body.

8. If you are averse to spending time exercising within four walls, you can take your exercise outside. A nice morning walk or jog, an erect stage at a cocktail party, or impromptu workouts during your break time using a chair or the table as props can be beneficial, as well.

9. Add healthy fats to your diet; many people get scared by word fats, however; some fats are good for your health like fish oil, flaxseed oil, and extra virgin olive oil to name some. Try to incorporate them in your daily take.

10. Lift Weights. People with lots of muscle can burn a lot more fat efficiently. For that reason Consequently, it is reasonable to assume that one should lift weights to build more muscle mass and get stronger. Being in a caloric deficiency is the best 1-2 combo for fat loss known to man while lifting weights. If you do high rep, low rep, medium rep, the details do not matter. Just go out and lift some heavy things. You will be glad you did.

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Everything You Want to Know About Whey Protein

Milk is actually made up of the two types of proteins such as whey protein and casein protein. From among these two proteins, the whey is separated from the milk and used as a by product in the making of cheese. It is basically considered as a complete protein because it has 9 essential amino acids and very lower in the lactose content. Everyone should have to know more about protein separated from the milk. The whey-protein is usually found as the dietary supplement in the market.

From where whey comes from?

The whey is actually the protein content existing in the water portion of the cow’s milk which splits from the curd while making the cheese. Now days, you can find this whey protein as the dietary supplement in the different packages.

1) Many people are taking the raw whey for improving their athletic performance and also get developments in their daily workouts.

2) The individuals who are all HIV patients can also take this in order to increase the glutathione level in their body and reversing the weight loss.

3) The whey protein supplements are also used for the various other health benefits including,

  • Asthma
  • Protein allergy
  • Obesity
  • High level of cholesterol
  • Weight loss
  • Late stage cancer
  • Preventing allergies in infants
  • Colon cancer

4) Whey protein is actually a rich source of protein which improves the diet plan and nutrient content of the humans. It will also have the positive effects in improving your overall immune system.

Benefits of whey protein:

There are huge numbers of proven results that whey protein is completely healthy for the diet plan of the humans from protein university. The following are the necessary health benefits given by it.

  • Burn fat & preserve muscles – If the obese people often consume whey supplements by reducing the caloric intake, then the unnecessary fat stored in your body will be burnt in order to preserve your muscles. You will get strong and healthy muscles with the amino acids and other essential nutrients. The 12 weeks of study conducted in the popular research centres have been given the result that the whey will reduce 500 calories in a daily manner.
  • Increase body strength – Consuming more amounts of whey supplements will be helpful to increase the overall body strength and energy of the humans. The amino acids available in the whey protein will be helpful to increase the muscle strength. It is suggested consuming it 1 hour before and also after your workout routine.
  • Reduce your hunger – It will be really helpful to reduce the hunger of the users. When you consume whey daily, it will give more amounts of amino acids which will change your hunger behavior. It will help you to avoid the unhealthy party snacks and drinking any other unhealthy drinks.

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Increase Your Testosterone Levels Naturally

Testosterone is probably the most well known hormone and everyone who's after big muscle gains wants to know how to increase its levels. The primary job of testosterone is muscle growth and it also helps to burn fat and establish your sexual characteristics. Testosterone causes muscle growth by stimulating protein synthesis directly. Men produce testosterone in their testes and women produce it in their adrenal glands, but in much smaller quantities then men do. That's why it's easier for men to grow large amounts of muscle.

In most cases (no exercise or diet), testosterone production starts to decrease by the age of 40 for most men. Decreasing of testosterone production can cause muscle mass loss, bone mass loss, increased body fat, weakness and depression.

But fortunately, to some degree, you can control your testosterone levels by the ratios of food in the diet and exercise. In order to support T-levels your diet must be balanced and consist of adequate amounts of vitamins and minerals (especially from the vitamins, vitamin C, zinc and manganese). When trying to gain muscle a high fat intake is necessary to stimulate maximum testosterone production. Diets low in fats or products containing fat, like a vegetarian diet (exception are diets reach with rice, potatoes, oats, etc.), produce much lower levels of testosterone comparing to meat or fish-rich diet. The fat provides cholesterol needed for testosterone synthesis. There is about 100mg of cholesterol in 3 oz of red meat.

Heavy resistance training (80-95% effort) and short rest intervals also stimulate higher then normal levels of testosterone!

So here is information on how to increase your T-levels along with some interesting tips:

• Runners and power lifters have lower testosterone levels then bodybuilders do.

• Higher volume activities (more then 8 hours per week) decrease levels of testosterone.

• The higher your stress level the lower your testosterone levels.

• Alcohol decreases your testosterone levels. Even one party night can cause you T levels to plummet.

• High intensity training causes a period increase in testosterone levels but then drop. T levels stay for a day or two and then start rising again. This is a good reason for hard gainer to train every second day.

• Sex, masturbation and erotic stimulation cause an increase in testosterone levels.

• Painkillers such as aspirin, marijuana, codeine decrease your T levels.

• Diets high in cholesterol, protein, fat and saturated fat increase your T levels.

• Increasing polyunsaturated fats and decreasing saturated fats will decrease testosterone levels.

• Higher protein typically equals more saturated fat and cholesterol.

• T levels will decrease with restricted diets but are restored within 48 hours after refeeding.

To sum everything up, testosterone levels are the highest around summer, winning streaks, higher fat take periods and when you are sexually active. And T levels are low during winter, losing streaks, stress and depression, low carb diets, drug and alcohol intake and sexual inactivity.

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What Is The Best Workout Ever Invented – Truthfully?

You see, in a time not so long ago (60 years and before) the world was a less electronic, digital, robotic and run-around-stress-filled-world.

Manual labor was the norm. The auto, steel and other industry related factories demanded more muscle power from the worker then it does today. A day on the job was physical and demanding. It was a workout!

Guys who wanted get bigger and stronger needed to weight train. They needed to lift weights and eat more healthy food.

What did they do?

They did what all the muscular and rugged men (they were drug free back then) were doing and had been doing for 100 years. They weight trained with a result and timed tested and proven workout program and diet.

And it worked – these guys got bigger and stronger and better looking without all the cardio and fancy weight training equipment. There was no “magic energy or muscle building formula” to waste their money on. Just sound, basic and simple training methods that produce results.

There were no special “cave man, cave woman, Italian, Greek, NASA, Low fat, high fat, eat breakfast, do not eat breakfast” diets at the time.

The diet was the eat lots of clean, healthy, natural and varied foods and you'll build muscle diet. Train hard and stay away from junk foods and you'll lose body-fat. No need to live like a hamster on a wheel cardio lifestyle.

Yes, there have been improvements in some of these areas of physical fitness but if you take the time and Google search these men, Vic Tanny, Jack Lalanne, Eugene Sandow to name a few and look at their photo's you'll see not only rugged , muscular, lean and handsome men but they were also healthy and they did not live in the gym or spend all of their time measuring every ounce of food they put in their mouth.

It was when I put down the “Muscle and Fiction” magazines that had all the glossy pictures of Arnold, Franco, Lou and other super stars of the day and picked up the real “how to build muscle and lose fat” magazines that I changed my physique so much that people accused me of using drugs. In a world where everyone wants “instant results” with “minimal work” it's easy to see why people fall for the oldest tricks in the health and muscle building world.

Get off the “hamster wheel” of hyped up commercial programs and on the road too successful muscle, strength and health!

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The Rulebook To Bulking

Trying to gain muscle mass can be a challenging and tricky process. This article will outline how you can gain muscle effectively through the bulking phase.

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Maintain Your Muscle Mass As You Age With These 5 Easy Tips

Sarcopenia, the muscular equivalent of osteoporosis, is age-related muscular deterioration. It starts when you turn 40, and causes a decline of roughly 1% per year. At 50, it picks up speed, so unless you started with a good amount of muscle mass, you could see a muscle loss of as much as 50% by the time you're 75 – really! There is good news though – you can stave off muscle weakening if you start right now – today.

1) Move it or lose it! Stretch and Exercise!

Do not just sit there – move it, bend it, lift it or work it. During TV commercials, do squats to strengthen your hamstrings and quads. Keep a set of low weight dumbbells or resistance bands by your office chair do a couple of arm reps every hour. If you totally do not know how to get started, hire a personal trainer (one who's experienced working with 'mature' adults!) For one hour to set up a lifting routine customized for you. “Without question, resistance exercise is the most powerful intervention to address muscle loss,” says Nathan K. LeBrasseur, Ph.D., of the Department of Physical Medicine and Rehabilitation at the Mayo Clinic. Exercise increases strength, aerobic capacity and muscle protein synthesis and should be your first line of defense in slowing down sarcopenia.

2) Eat quality protein!

Protein repairs and rebuilds muscle fiber. Not sure how much protein you should consume in a day? Take your body weight in pounds, divide it in half and subtract 10. If you weigh 150 pounds, that would be 65 grams of protein per day, spread more or less evenly across your meals and snacks. (Note that if you have renal issues, check with your doctor first.) The type of protein you eat counts too. The best sources are grass-fed beef, whey protein, lentils, wild-crab fish like salmon and tuna and organic chicken.

3) Increase your consumption of omega-3's!

Put simply, omega-3 fatty acids influence muscle protein metabolism and mitochondrial physiology in human aging. A 2011 study's objective was to evaluate the effect of omega-3 fatty acid supplementation on the rate of muscle protein synthesis in older adults. The results showed that dietary omega-3 fatty acid supplementation increased the rate of muscle protein synthesis in older adults – so buy those omega-3-enriched eggs and add some flax seed and fish oils to your meals. Omega 3 Essential Oils

4) Eat a Mediterranean-style diet!

Decrease your consumption of inflammatory foods, like high fructose corn syrup, trans fats and processed foods, and increase your intake of leafy green vegetables, berries, mono-saturated fats like olive oil, walnuts and salmon. Cut out simple sugars and increase complex carbohydrates. In other words, eat foods as close to their natural state as possible. An easy way to accomplish this is to shop the outside aisles of your supermarket – that's where the good stuff lives!

5) Watch the booze and quit smoking !!

Alcohol can weak your muscles if it's overly consumed. However, some of the healthiest people in the world consume red wine on a daily basis with no ill effect. Today the rule of thumb is to limit yourself to two alcoholic drinks per day if you're male, and one if you're female. As for smoking, you've heard all the reasons why you should not, so just do not. We're surprised there are still people out there who continue to burn their money while inhaling it!

To sum up – do your stretching, resistance exercises and eat well – and your muscle deterioration should be minimal.

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